What is vitamin B5 deficiency and how much vitamin B5 do you need every day?
Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin from the B complex. It plays a crucial role in numerous metabolic processes in the body. A deficiency of this essential nutrient can have far-reaching consequences for your health.
According to the German Nutrition Society (DGE), the recommended daily intake of vitamin B5 for adults is 6 mg per day. Pregnant women and breastfeeding mothers have an increased daily requirement of 6.5 mg and 7 mg respectively. A vitamin B5 deficiency occurs if not enough pantothenic acid is consumed in the diet over a longer period of time or the body cannot utilise the vitamin sufficiently.
Pantothenic acid effect
Vitamin B5 is involved in a variety of metabolic processes. It is essential for the synthesis of coenzyme A, a compound that is required for the production of energy from carbohydrates, fats and proteins. Pantothenic acid is also involved in the formation of steroids, neurotransmitters and haemoglobin.
The vitamin supports the function of the adrenal glands and therefore contributes to the regulation of the stress balance. It is also important for the health of skin, hair and mucous membranes. Pantothenic acid promotes wound healing and strengthens the immune system.
Vitamin B5 deficiency symptoms
The symptoms of a vitamin B5 deficiency are varied and often non-specific. The most common signs include
- Fatigue and exhaustion
- headaches
- muscle weakness and muscle cramps
- nausea and vomiting
- Loss of appetite
- Tingling or numbness in the extremities
- Sleep disturbances
- Mood swings and irritability
- Dryness, dandruffy skin and brittle hair
In severe deficiency, even neurological symptoms such as coordination disorders, confusion and memory problems can occur.
Causes of vitamin B5 deficiency
Vitamin B5 deficiency is relatively rare in Western countries, as the vitamin is found in many foods. Nevertheless, there are certain risk groups and factors that can favour a deficiency:
- Unbalanced diet with low nutrient density
- Alcoholism and drug abuse
- Malabsorption disorders such as Crohn's disease or coeliac disease
- Serious illnesses such as cancer or liver cirrhosis
- Taking certain medications, that impair the absorption or metabolism of vitamin B5
Vitamin B5 in foods
Here is an overview of the foods richest in vitamin B5 (animal or plant-based) with their average vitamin B5 content. plant-based) with their average vitamin B5 content per 100 g:
Vegan sources of vitamin B5
Vegan sources of vitamin B5: Vitamin B5 content per 100 g
1. Shiitake mushrooms (dried): 22 mg
2. Sunflower seeds: 7 mg
3. Spirulina (dried): 4 mg
4. Tomatoes (dried): 2 mg
5. Peanuts: 2 mg
6. Mushrooms (cooked): 2 mg
7. Oat bran: 1 mg
8. Avocado: 1 mg
9. Cashews: 1 mg
10. Chicory (raw): 1 mg
Animal sources of vitamin B5
Animal sources of vitamin B5: Vitamin B5 content per 100 g
1. Beef liver (fried): 7 mg
2. Lamb liver (fried): 6 mg
3. Egg yolk (raw): 3 mg
4. Trout (cooked): 2 mg
5. Goose (roasted): 2 mg
6. Blue cheese: 2 mg
7. Salmon (cooked: 2 mg
8. Chicken breast (cooked): 2 mg
9. Duck (roasted): 1 mg
10. Tuna (cooked): 1 mg
Drinking meals against vitamin B5 deficiency
Drinking meals such as those from Saturo can also contribute to vitamin B5 supply. They contain a balanced combination of nutrients, including a defined amount of vitamin B5. Regular consumption of such astronaut food can help to cover the vitamin B5 requirement and prevent a deficiency
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Frequently asked questions
What happens if you consume too much vitamin B5?
If you consume too much vitamin B5 (pantothenic acid), this is usually harmless, as excess vitamin B5 is excreted in the urine. In rare cases, however, an extremely high dose can lead to symptoms such as diarrhoea, nausea or stomach cramps.
What does vitamin B5 do to the skin?
Vitamin B5 (pantothenic acid) is a real skin care booster! It moisturises, soothes irritated skin and promotes wound healing. Vitamin B5 strengthens the skin barrier so that your skin is optimally protected against environmental influences. It also regulates sebum production and thus counteracts blemishes and acne. The antioxidant effect of pantothenic acid combats free radicals and prevents premature skin ageing.
What does vitamin B5 do to the hair?
Vitamin B5 (pantothenic acid) is a real powerhouse for your hair! It nourishes the hair follicles and stimulates hair growth, making your mane fuller and stronger. Pantothenic acid moisturises and gives your hair more suppleness and shine. It helps to improve the hair structure, prevent split ends and repair brittle hair. Vitamin B5 also regulates the scalp's sebum production and thus counteracts oily hair and dandruff.
